Back Fat Exercise? (no Equipment)

Any kind of cardio + strength training (body weight squats, lunges, dips, push ups) + a caloric deficit will help. Unfortunately, spot-reduction/spot-training is a myth. Just do full-body exercising and a sensible, caloric-deficit diet and you’ll lose weight everywhere, including your back and torso.

Girl who you telling. When I went to my first fitting, the seamstress gave me back fat. He basically told me my boobs and waist were too small for the dress and it has to be this tight to fit properly without give a boob show! I have a sheer bodice so I can’t even wear spanx. I’ve been doing HIIT cardio and tons of rows with bands and weights. Back fat has got to go!!!! 😅😂

Oh no weights. Push ups, planks, trunk raises, side planks, Pilates, jump roping, boxing moves with weights (spaghetti sauce is a good “weight”)

Weights are actually fantastic for toning and will help with calorie burning, as muscle burns more calories. You will not "look like a bodybuilder" if you're weightlifting (you'd have to be consuming an insane amount of protein each day and lifting heavily to build that kind of muscle). Like Joyce said, you can't spot-reduce an area of fat, but a caloric deficit will help you lose it all over. Make sure you're mixing up your exercises weekly so that your body doesn't get used to one type of movement/exercise. Honestly though, weight loss is 90% what you put on your fork. I would track everything (and I seriously mean everything; drinks, condiments, bites of food here and there) in an app like MyFitnessPal for a week to see where you're consuming most of your calories and then be able to make small adjustments to help you consume less.

Chloe Ting has a free at home exercise for arms and back. If anything, it’ll probably be good for toning and getting your arms stronger so you can build up from there! She has a whole schedule so you don’t have to guess what to do, or you can add it in as an extra if something else is working better